4 weeks to Successful Cyclocross

What's that? You only have 4 weeks to prepare for CX? This is a plan that can get you to the start line ready to take on the challenge of cyclo-cross. Prepared by Source Endurance coaches using similar workouts that have helped clients win multiple CX National Championships in multiple countries.

Sample Day 1

1:30:00

IAT Test. Good luck!

Make sure you ride for a few minutes before beginning this test. Follow this link for your test protocol.

For Heart Rate use Threshold, Friel for Cycling (6)For Power use Threshold Coggan (7)

Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Adam's clientele includes everyone from beginner to professional. He utilizes the most advanced data analysis tools to interpret your power, heart rate and GPS data to ensure you stay on track and remain successful with your training.